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Training Log Archive: tnipen

In the 7 days ending Feb 16, 2009:

activity	#	time	miles		km		+m	load
Running	4	3:18:00	19.88	(9:57)	32.0	(6:11)		39.6
Orienteering	3	1:58:39	12.18	(9:45)	19.6	(6:03)		74.9
Intervals	1	11:29	2.49	(4:37)	4.0	(2:52)		11.5
Total	5	5:28:08	34.55	(9:30)	55.6	(5:54)		126.0

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Monday Feb 16, 2009 #

Running 55:00 [2] 10.0 km (5:30 / km)
shoes: John's Nike shoes

Control pickup at UBC with Oystein followed by a run in PS park.

Sunday Feb 15, 2009 #

Orienteering race 18:25 [4] 2.9 km (6:21 / km)
shoes: Olway speed

Chase start at Princess Park. Started quite far behind Oystein and Patrick, but only 15s behind Lehel, and 10 before Mike Smith. Ran quite well the first half and was ahead of Lehel and Mike, but made a mistake crossing the river. Was passed by both guys, and struggled to keep the pace up going up the huge hill. Recovered and managed to keep up to Mike on the three butterfly loops, which were forked. Finished 2 seconds behind Mike in the end.

Orienteering race 18:50 [4] 2.9 km (6:30 / km)
shoes: Olway speed

Setup race at Cleveland Dam. Ran ok in the beginning, but made 2 mins of errors on 9 and 10. Still withoutany mistakes I don't think I would have been able to run Oysteins phantom time of 16:05.

Orienteering 7:50 [4] 1.9 km (4:07 / km)
shoes: John's Nike shoes

Micro-orienteering at BC Children's Hospital. Superfun to run on this detailed map. Was focused and tried to push even with my tired legs. Only a handful left at this training.

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: John's Nike shoes

Saturday Feb 14, 2009 #

Orienteering race 13:34 [4] 2.9 km (4:41 / km)
shoes: Sportiva XC

Race at False Creek. A good technical race. 15 secs behind Patrick.

Orienteering 20:00 [5] 4.0 km (5:00 / km)
shoes: John's Nike shoes

Otervals downtown Vancouver. Never knew that there was such decent terrain downtown. Had Magjoh, Pat, Oystein, Torrance, Bone, Nachos, Eric Kemp, in my group. Supercool to run against 7 other guys!

Orienteering 20:00 [2] 2.0 km (10:00 / km)
shoes: John's Nike shoes

Placing controls for the starts exercise downtown.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: John's Nike shoes

Friday Feb 13, 2009 #

Event: Vancouver Sprint Training Camp 2009

Orienteering 20:00 [2] 3.0 km (6:40 / km)
shoes: John's Nike shoes

Placing controls at Acadia. Also some running around the areas making sure no stupid kids stole my controls.

Tuesday Feb 10, 2009 #

Intervals 11:29 [5] 4.0 km (2:52 / km)
shoes: John's Nike shoes

2 sets of 5 by 400m. The idea was to run the second set 5 seconds faster.
Average of 71.2 seconds on the first set, 66.6 seconds on the second set.
Well rested, and felt easy keeping the pace. Nice big crowd training at the track today.

Interval -- rest
70.40 -- 2'24.40
71.60 -- 2'09.50
71.55 -- 2'14.78
71.25 -- 2'21.07
71.48 -- 3'17.90
65.40 -- 2'23.30
66.43 -- 2'23.62
67.82 -- 2'38.68
66.95 -- 2'48.32
66.38 --

C • Will you be in Colorado for summer? 2

Running warm up/down 1:18:00 [2] 11.0 km (7:05 / km)
shoes: John's Nike shoes

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